3 Ways to Prevent Show-stopper Runner Injuries

Worried that an injury will bring a screeching halt to the runs you enjoy and depend on? It’s the last activity gym-goers can enjoy during the COVID-19 crisis, so running is more important to you than ever.  There’s good news: you can do much to stay healthy, keep running, and even hone your fitness.

Physical therapists can analyze what you can do to prevent runners injuries

The injury prevention process starts with a screening known as biomechanical running analysis. This skilled assessment can identify injury-prone running styles, and with a bonus: it can also help you to improve your performance and to make running more enjoyable. Our therapists are specialists in running assessment and injury prevention.  

Runners, the time is right.  Luckily for us, through the COVID-19 pandemic NYC large parks have remained open, and running has become the only activity regular gym-goers could do. Through the window of our Park Slope facility right now, I can see runners taking advantage of the lush Prospect Park paths. Running has become a badly needed escape from the constant stream of distressing media coverage.  

But wait: with other activities curtailed, it also means that maladies associated with running can return: runner’s knee, plantar fasciitis, shin splints to name a few.

You can prevent injuries from running

That said, there is no need to discontinue your running. With some modification you can still enjoy your routine. Because those conditions are often associated with your running style, paying attention to the way you run may help you to resolve them.

A shortlist of common adverse running styles and the negative effects it may have on your selective body parts includes:

  • Heel striking
  • Forefoot striking
  • Side-to-side excessive motion

Heel Striking

If your heel comes first on the contact with the ground, you are a “heel-striker.” Chances are that your knee joint experiences high impact because your hip and knee are not flexing enough to absorb vertical forces. The heel-first contact is also slowing down your weight transfer, thus putting more stress on your shin and the sole of the foot. 

Heel-strikers may experience anterior knee pain, shin splints, and plantar fasciitis.  They tend to have longer strides and lower cadence. A possible simple solution is to increase the cadence. Set up a metronome on your iPhone to 160 bpm and try to keep up. A higher number of strides per minute leads to faster weight transfer, thus shifting your center of gravity more to the front of your foot.

Forefoot striking

The opposite style of running is landing on the forefoot, the ball of your foot. If your heel is not coming down completely to the ground before taking the next stride, you are placing continuous stress on Achilles and posterior tibialis tendons. Pain in the calf, discomfort behind the heel, and on the inside of the ankle may indicate that one has those conditions.  This running style comes with more flexion at the knee and higher arm swing. Changing the stride length or lowering your speed may help to alleviate the issue.

Side-to-side exessive motion

Another common adverse running style is an increased side to side motion. This style is not easily discernible by the subject and would likely require an external observer to confirm. If your leg crosses midline on the run too often it is an indication that the trunk is moving to the side more than it should. Larger than normal displacement your center gravity points out to the weakness of muscles in the pelvic area: hip abductors, back, and abdominals. 

My advice is to spend your non-running times working on your core stability and balance. There are plenty of resources on that. Among others, I like Katie Thompson’s piece in Self Motivate on building a strong core.

Three steps to a healthy running routine

Pay attention to these three adverse patterns and you’re well on your way to the healthy running routine we love and the fitness we need during this crisis.  Park Sports staff, ourselves athletes, dancers, and others at home in the active life, can fill you in. We welcome you to a consultation. And of course if needed, we are there for you with the best sports rehab in Brooklyn…visit our sports rehabilitation page.

“Don’t dream of winning, train for it!”
Mo Farah, Olympic long distance runner

 

Welcome Melissa Jesski, PT, DPT

Welcome Melissa Jesski, PT, DPT, our newest physical therapist to join the Park Sports team! Melissa is originally from Chicago and completed her Doctorate of Physical Therapy at Saint Louis University in Missouri. Melissa’s midwest sincerity combined with her versatile background in orthopedics, pelvic floor, and aquatic therapy makes her a wonderful addition to our 6th Avenue location. From the start, it was clear that Melissa has a “can-do” attitude and a strong knack for patient education that radiates onto everyone she works with. This type of quality care will undoubtedly help our patients achieve their maximum potential during their rehab journeys. See all that Melissa had to say in her recent one on one interview:

What made you choose PT out of all the healing professions, and was there an “a-ha moment” when you realized this was your passion?

My love for PT is one that grew slowly and steadily, rather than overnight. In high school, I was an athlete – mostly gymnastics and track. During that time, I, unfortunately, developed recurring ankle sprains and became a frequent flyer at our school’s Athletic Trainer. I remember doing my rehab exercises and thinking, “How is it possible that I can sprint 400 meters with my eyes closed, but I cannot simply stand on a Bosu ball with one foot?!” The whole rehab experience was both self-actuating and fascinating. My interest expanded even further at a hospital career fair night, where I learned all about the physical therapy profession. That night I realized that my own recovery with a sports injury could expand to other populations, including burn victims, geriatrics, and neurology patients. I knew I wanted a profession that could impact people’s lives for the better, and PT was clearly the way to do it. It’s safe to say that I chose this profession right out of high school and hit the ground running. I have not looked back since!

What are your hobbies outside of the clinic?

I absolutely love BIKING! Any chance I get – whether it be to and from work, exploring a new part of the city, or just en route to a restaurant – I prefer to experience the world via bike. I also love food and travel (ideally both at the same time)! It doesn’t matter where it is, as long as it is some place new I jump right on board. My next planned getaway is to Banf, Canada.

Tell us more about your background in aquatics and pelvic floor therapy!

I want to first start by saying that aquatics is such a powerful and untapped into tool in physical therapy! When I was a student, I had a hodgepodge of jobs. One was as a PT Aide that happened to be at a pediatric aquatic clinic. There I interacted with kids who had disabilities ranging from cerebral palsy (CP) to Down’s syndrome. On land, I saw that these kids were not very energetic – they were seemingly shy and did not respond well to other PT tactics. However, I could also see that deep down they wanted to just play like kids. Once we got them in a pool, it was a complete energy shift! They were free to splash all over the place and enjoy what gravity had previously weighed down. Flash forward to my clinical rotations in PT school, and I made sure to get experience in an aquatic setting. Beyond pediatrics, I saw how pools work as a good in-between for complex patients who cannot weight bear well on land. Gains for these patients might happen faster in a pool setting and instill the strength and confidence they need to get back to standard PT.

My interest in pelvic floor therapy happened while working alongside pelvic floor therapists. At first, I had no idea what it entailed. All I knew was that this group of women were exceedingly grateful to their therapists. Unfortunately, the difficulties women experience both during and after pregnancy are often not coffee table conversation. I wondered why I myself, as an educated “science person,” had never heard of stress incontinence or prolapse. I realized the disconnect between what the average person knows vs actually experiences during pregnancy and saw PT as a way to bridge that gap.

Is there anything that makes your clinical approach unique?

I certainly place a huge emphasis on creating individual goal-oriented treatment plans. Something I ask all of my patients is, “What do you want to get back to, and how can I help you get there?” With whatever I do, I am thinking about the long term! This means integrating dynamic functional movements into therapy, not just isolated exercises. For example, if a kid needs to get back to playing soccer, doing ankle pumps is only a small part of the picture. I will also analyze their core strength and endurance, so that kid doesn’t have to worry about their joints eventually failing on them. Lastly, I find it very important to educate people on WHY they are doing certain exercises.  Getting an individual to understand that X and Y lead to Z is key to building their exercise adherence.

What do you think is the most important aspect of the patient-provider relationship?

In one simple statement – it has to be a team effort. Patients deserve the opportunity to give their provider feedback about what is and is not working, just as much as providers need to be clear in their explanations. Luckily, physical therapists get to see patients throughout their entire journey and have many chances to reevaluate progress.

Why are you excited to join the Park Sports team?

I definitely have a sense of autonomy at Park Sports that I have not experienced at other PT settings. This allows the provider to directly do what’s best for the patient without any loopholes. Also, having exposure to a versatile patient population is something that only a clinic in Brooklyn can offer. Lastly, the team effort and sense of encouragement is palpable at Park Sports. These therapists are constantly learning and bouncing ideas off one another to better themselves and their patients. You can’t really ask for more when it comes to quality patient care!

To meet Melissa in person and see her treatment in action, click below to schedule an appointment, or visit our 6th Avenue location.


Hamstring Injuries

Hamstring injuries can be painful and set you back weeks if not properly recognized and treated.  Strain to the hamstring occurs when one or more of the three hamstring muscles or tendons (at the back of the thigh) is torn, either partially or completely. It is one of the most common injuries of the lower body. While hamstring injuries are most often associated with athletes participating in sports involving high-speed running, such as football, soccer, or track, anyone with a hamstring runs a risk of a hamstring injury. There is also great risk of hamstring re-injury. In fact, after tearing a hamstring muscle, a person is two to six times more likely to suffer a subsequent injury. In most cases, hamstring strain injuries are successfully managed with physical therapy.

“Hamstring strains are one of the most frequently occurring injuries in sport. They can be challenging and frustrating to treat because of the high recurrence rate. Hamstring strains account for 12–16% of all injuries in athletes.”
The National Center for Biotechnology Information

Symptoms of a Hamstring Injury

  • Pain in the back of your thigh, either behind your knee, in the muscle belly, or near your buttock
  • Difficulty fully straightening your knee without pain
  • Hard to take large steps or walk quickly, or pain experienced with climbing stairs
  • Discomfort with running

In most instances, there is pain associated with a hamstring injury. The range of pain can be from mild to severe. As the hamstring covers a large portion of the back of the leg, the exact location of symptoms may vary from person to person.

Causes of Injury

A hamstring injury may come on suddenly, typically as the result of a quick motion that occurs with running or cutting maneuvers while participating in sports. Occasionally, you can suffer a hamstring strain by simply moving the wrong way while getting up from a chair or while walking and running.

First steps to injury recovery

  • See your doctor to be sure you get an accurate diagnosis
  • Visit a physical therapist to start treating the pain and to start working on restoring your normal mobility
  • Avoid aggravating activities that can cause pain or prevent normal tissue healing of your hamstring

Evaluation

At Park Sports, we regularly treat hamstring and other sports injuries. Many of our therapists are current and former athletes so we understand the importance of strength, range of motion, and rehabilitation when it comes to performance and daily life. Treatment starts with an initial evaluation. All hamstring injuries are unique so the initial evaluation phase is vital time for us as we work to prepare an individualized treatment plan. During our evaluation we will:

  • Determine the Range of Motion (ROM) of your hip and knee. Hamstring strains typically limit the amount of motion and flexibility around the hip and knee joints
  • Measure the strength of your hamstrings and surrounding muscles
  • Check on how your hamstring pain limits your ability to perform normal activities. We will watch you walk, run, climb stairs, or jump, depending on the severity of your condition

Treatment

  1. The main goals of physical therapy for a hamstring strain include restoring normal flexibility and ROM, regaining normal strength, controlling pain and swelling, and helping you get back to optimal function.
  2. Ultrasound is a deep heating treatment that can help improve circulation and extensibility around the injured tissues of your hamstring.
  3. Massage. Massaging the injured tissue can help improve scar tissue mobility. The effects of deep stripping massage results in an increased hamstring length rather quickly, improving flexibility, but does not affect the strength of the muscle.
  4. Kinesiology taping techniques help improve the way your hamstring muscle functions. Kinesiology taping can also be used to decrease swelling and bruising around your hamstring muscles.
  5. Ice may be used during the acute phase of injury to control swelling and to decrease pain that you are feeling.
  6. Moist heat packs help relax your hamstring muscles and to improve tissue extensibility prior to stretching.

We will also prescribe specific exercises for you to do in the clinic, and a home exercise program for you to do on a regular basis.

Get Back and Better

Hamstring injuries have a history of returning and we want you to get back to your life and be in a better physical place. Studies show that physical therapy can help the hamstring heal properly. In addition, our therapists will work with you on balance, posture and other everyday motions that will help to reduce re-injury. For more information or a free evaluation of your injury, please contact us.


Runner’s Injury Prevention Workshop Recap

We want to give a big thank you to all of you who came out to the Runner’s Injury Prevention Workshop. Boris and Julie really enjoyed presenting and getting to know more about your running goals.

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Recap

Whether you run recreationally, competitively, or for fitness, the information we shared last night is 100% applicable to you. We covered a lot of material, so we wrote up a brief recap for you and those who couldn’t make it out to our event.

Biomechanics of the Foot

foot pronation and supination chart

Boris and Julie discussed what pronation and supination is and how it can affect your foot if there is a mechanical abnormality. They mentioned individuals’ variations in the foot and ankle structure and how it is connected to the rest of your leg higher up. Other variables play a part in how fast, how long, and efficiently you run. They touched on proper running mechanics and emphasized the form over the speed and distance.

When you run your body experiences impact many times your body weight on each stride. It’s important to understand how your feet land to make the appropriate adjustments. A physical therapist or personal trainer specializing in gait analysis can help in this regard.

The Importance of Core Strength

core muscles

One cannot overstate the importance of core strength in any physical activity and this includes running. Your core ensures your body’s stability, balance, proper posture, and control. Strengthening your core comes with many benefits including injury prevention. In regards to running, when your core muscles – your pelvis, abdominal, hips, and back – all work in sync, you are able to remain solid as your foot strikes the ground. If you are a long distance runner, you know how important maintaining proper posture is. A strong core will improve your running time, endurance, stamina, and help reduce the chances of injury.

Strengthening Your Glutes

Glutes Breakdown

Your glutes are made up of the gluteus maximus, gluteus medius, and gluteus minimus. They all play an important role during your run. We want to make sure that each of these muscles is strong so that other parts of your body aren’t overcompensating for their lack of engagement.

Your gluteus medius and minimus are abductors and help move your legs away from your body. The gluteus maximus is used for hip extension.

Julie mentioned that too much sitting can lead to weak glutes since they are not activated in that position. On the opposite end, your hip flexors shorten since sitting keeps them in a contracted position. Both Boris and Julie recommend that you do the following exercises:

  • Glute Bridge
  • Lunges
  • Squats
  • Clamshells

Dynamic Stretching

Dynamic Stretching

Although recent research has shown that stretching before a run does not help to prevent injury, there are some benefits to stretchings.

Both Boris and Julie encourage dynamic stretching in which your body is moving while you stretch. This ensures that your muscles are warmed up and ready to go.

Common Tight Spots for Runners

We suggest that you keep a close eye on these parts of the body before, during, and after your run.

  • ITB
  • Achilles
  • Hip Flexors
  • Hamstrings

Plantar Fasciitis

plantar fascitiis

Some of you had concerns about plantar fasciitis. Your plantar fascia is a thin ligament that lies on the bottom of your foot. It connects from the heel all the way to the front of your foot. It helps to support the arch of your foot and plays an important role in walking and running mechanics. If you suffer from heel pain after a run, chances are high that you suffer from plantar fasciitis which is the inflammation of this ligament. Symptoms are described as a shooting pain near the heel. The pain is usually worse in the morning or after long periods of rest.

When you run there is a lot of pressure and force pushed on the plantar fascia. This can cause inflammation and tightness.

There are many factors that can contribute to plantar fasciitis. Tight calf muscles or having a high arch can both play a role in plantar fasciitis. Seeing a physical therapist can help identify these issues and provide a treatment plan to manage pain or prevent pain altogether.

Are you currently experiencing pain from running? Participating in races anytime soon? Our highly trained physical therapists can help.

Running can put a lot of strain and stress on your body. Seeing a physical therapist can help you address any biomechanical issues such as muscle imbalances, gait, or tightness to prevent injury, improve your performance, and keep you running for life.

Fill out the form below to get started.

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Want to learn more about the AlterG Anti-Gravity Treadmill and give it a try at our Clinton Hill location on Fulton Street? Schedule your first run here.

Brooklyn Half Marathon Crash Course Recap

We had a blast last night hosting the Crown Heights Running Club at our Clinton Hill location for our Brooklyn Half Marathon Crash Course.

The presenters included physical therapist and owner of Park Sports Physical Therapy, Boris Gilzon, PT, DPT, OCS, CHT, Certified Coach for the Road Runner Clubs of America, Nate Turner, and nutritionist, Tara Mardigan, MS, MPH, RD, AKA “The Plate Coach.”

They shared a lot of great information with us. This post will serve as a brief recap of some of the material that was reviewed.

Dynamic Stretching VS Static Stretching

Dynamic stretching is preferred over static stretching. You will want to focus on “warming up” your muscles before a run or undertaking any form of exercise. This can be in the form of jumping jacks, lunges, or any other full body movement. Core exercises are strongly encouraged.

There is no correlation between stretching and preventing injury, but stretching is still very beneficial in other ways. Boris recommends holding a stretch for twenty seconds or more for the muscles to get the full benefit of the stretch.

Tara recommends staying properly hydrated as that also plays a role in the performance and flexibility of your muscles.

Anywhere from 7-10 minutes of dynamic stretching will be enough to get you warmed up.

Cross Training

Cross training is useful, but depending on your goals, whether they be increasing mileage, speed, or endurance, nothing can replace running.

Boris and Nate both recommend strategic planning in terms of setting up a schedule for training to achieve your goals. The example given was a six-month training schedule. Boris recommends starting off with a light workout and running schedule at the very beginning and then increasing the intensity of theworkoutss as time progresses. This allows the body to adapt.

According to Nate, you should plan ahead and find ways to stimulate the climate of the actual race. For instance, if you are training during the colder seasons for a race that takes place during warmer seasons, you should try running in warmer temperatures some days. This could be done on a treadmill indoors with higher heat. Don’t forget to stay hydrated during these experiments!

Identifying Pre-Existing Structural Issues to Avoid Injury

Having a pre-existing injury or structural issue can lead to more serious injuries down the line. Both Nate and Boris strongly advise against working through the pain during training. Structural issues can be evaluated by a medical professional, physical therapist, or even an athletic trainer trained in identifying imbalances in the body.

A physical therapist will be able to assess your body’s strengths and weaknesses and will be able to offer valuable insight as to how you can improve your odds to avoiding injury, whether they be through strengthening exercises, modifying certain movements, correcting postural issues, or stretching and manual therapy.

If you are interested in getting a movement evaluation done by one of our physical therapists, schedule your appointment here.

Increasing Mileage Safely

Boris and Nate mentioned when training for a half marathon or even a full marathon, it’s best to work your way up to running that distance.

Instead of flat-out running thirteen miles, you could distribute a certain amount of miles each day that adds up to the full thirteen miles.

For example, on Monday you run four miles, Wednesday you run four miles, and Friday you run five miles. You can slowly increase your mileage safely in this manner instead of just deciding to run ten miles one day.

Nutrition for Runners

Tara put together an excellent handout reviewing some excellent advice in terms of nutrition, rest periods, and more. Here’s a PDF of the handout for those of you who couldn’t make it last night.

Wrapping Up

To those of you running the Brooklyn Half Marathon, we wish you the best of luck. You have trained hard and whether you aim to break a new personal record, finish the race, or have a set time that you would like to finish, we are here to help.

Want to learn more about Park Sports Physical Therapy and get started? Fill out this form here.

AlterG Anti-Gravity Treadmill

We are offering a 20% discount to Crown Heights Running Club’s members interested in trying out the AlterG Anti-Gravity Treadmill.

Schedule your first run today! Call 718.230.1180

Learn more about the AlterG treadmill and our rates here.

Runner’s Injury Prevention Workshop w/ Pongo Power

RESCHEDULED to Monday, April 30th 2018 @ 7:00 PM

Park Sports Physical Therapy – Park Slope
142 Prospect Park West
Brooklyn, NY 11215

Register for the Runner’s Injury Prevention Workshop Here

The presentation will be given by Boris Gilzon, PT, DPT, OCS, CHT owner of Park Sports PT, an avid runner and triathlete alongside Julie Petrusak, NASM Certified Personal Trainer, and director of the Rev up to Run! Training Program at of Pongo Power.

Join Park Sports Physical Therapy and Pongo Power for a free injury prevention workshop geared towards runners.

Here are a few topics that will be covered during the workshop:

Part I

  • The Physical Demands of Running – What happens to your muscles and joints during a long run.
  • Common Running Injuries – How they occur & how to prevent them.
  • Self-Treatment – We’ll cover the basics of icing, stretching, rest periods, and what problems to look out for.
  • Knowing When to Seek Medical Attention – Benefits of Physical Therapy

Part II

  • Becoming an optimal runner. The efficiency of muscles, structural balance, and building up endurance.
  • Technique and proper form.
  • How to safely increase mileage during training.
  • How to become a faster runner the safe way.
  • Benefits of cross training

Part III

  • Q&A

Space is limited to 25 people. Reserve your spot today!

Register for the Runner’s Injury Prevention Workshop Here

Questions? Contact us by calling 718.230.1180 or emailing info@parksportspt.com

 

Pongo Power

Learn more about Pongo Power here.

Brooklyn Half Marathon Crash Course w/ Crown Heights Running Club

Monday, April 9th, 2018 @ 7:00 PM

Park Sports Physical Therapy – Clinton Hill
973 Fulton Street
Brooklyn, NY 11238

Register for the Brooklyn Half Marathon Crash Course

The presentation will be given by Boris Gilzon, PT, DPT, OCS, CHT the owner of Park Sports Physical Therapy and an avid runner and triathlete, Nathon Turner, Certified Coach, Road Runner Clubs of America, and Nutritionist Tara Mardigan, MS, MPH, RD, AKA “The Plate Coach”.

Are you a runner looking to build speed, improve your endurance, and increase mileage safely to prep for the Brooklyn Half Marathon?

Park Sports Physical Therapy would like to invite the members of the Crown Heights Running Club to a free crash course to help improve performance and prevent injury.

The topics being covered include:

  • How to prevent failure in critical joints and avoid structural imbalances.
  • Muscle efficiency – making sure opposing muscle groups are performing in harmony.
  • Proper running form and how to spot deficiencies.
  • Benefits of training with the AlterG Anti Gravity Treadmill.
  • Nutrition for runners.
  • Reviewing your current training plan.

We’ll have a short Q&A section at the end the presentation.

Space is limited to 25 people. Reserve your spot today!

Register for the Brooklyn Half Marathon Crash Course

Questions? Email us at info@parksportspt.com or call 718.230.1180.

Crown Heights Running Club

Learn more about Crown Heights Running Club

 

Couples that do Physical Therapy Together…

Married couple, Michael and Lila R., are longtime patients of Park Sports Physical Therapy. Michael is a lifelong athlete having run 26 marathons during his lifetime. He has also been a member of the Prospect Park Track Club, a local running club in Park Slope, Brooklyn. Michael has over 30 years of running under his belt. That’s a whole lot of miles!

His wife Lila, also an athlete, has spent most of her life swimming and running.

Lila’s first experience at Park Sports started back in 2011. She came in with a rotator cuff condition. One of our therapists treated her and got her back to swimming fairly quickly. Lila recommended her husband, Michael also get treated at Park Sports after her positive experience.

Michael suffered from arthritis in both his knees. It was when he tripped and injured his iliotibial band that he came in for treatment. He was feeling a snapping sensation whenever he would walk up and down stairs.

Kristin Romeo, DPT became both Michael’s and Lila’s therapist, often times seeing them at the same time for treatment. For Michael, Kristin used manual therapy, stretching, strengthening exercises, and worked on improving his balance on the injured leg.

During the interview, Michael and Lila spoke very highly of Kristin, saying “Kristin is attentive, listens to your needs, and makes sure that the problem area is getting the right treatment.”

“The sessions hold me accountable,” Michael mentioned. The exercises have helped him greatly throughout his treatment. He’s progressed to the point where he no longer feels any snapping sensation walking down the stairs.

Lila similarly was very pleased with her progress.

Michael and Lila, being older in age, both realize the importance of maintaining balance to avoid falls. Physical therapy has proven to be quite useful in that regard.

Both Michael and Lila recommend the services at Park Sports highly saying, “almost all our friends in the neighborhood go to Park Sports for physical therapy. This is a great place that offers excellent care. The therapists that work here are excellent. We couldn’t be happier with Kristin’s care.”